FREQUENTLY ASKED QUESTIONS

GENERAL

CrossFit is a precise combination of exercise and nutrition that has been proven to increase fitness and health for people of all ages and abilities. CrossFit is founded on the first scientifically rigorous definition of fitness: The program produces observable results that can be measured and replicated. You can do CrossFit with a credentialed CrossFit trainer or in a supportive, motivating community at a licensed CrossFit affiliate, or you can do CrossFit in your garage or home gym by studying the resources found on this site. For more information about CrossFit, click here.
Yes. Everyone can do CrossFit regardless of age, injuries and current fitness levels. The program is modified for each person to help him or her safely become healthier and fitter. Grandparents and Olympians can perform modified versions of the same general workout. Learn More About CrossFit.
No matter what your current fitness level is, you can start CrossFit. Every workout is infinitely scalable, and designed to help you succeed, improve your fitness, and move you toward your goals.

Read: Yes, You Can Do CrossFit
Yes. CrossFit training is very safe, and sitting on your couch is actually incredibly dangerous. In CrossFit boxes, credentialed trainers provide precise instructions and coaching to help people move safely and efficiently, helping people avoid all the diseases that come from inactivity, obesity and poor nutrition.
To accomplish your goals faster, we recommend you eat a variety of healthy foods in quantities that support fitness training but not body fat. By avoiding excessive amounts of refined carbohydrates and measuring your intake of protein, carbohydrates and fat, you will see dramatic, measurable increases in health. Learn More About Nutrition.
CrossFit holds a uniquely elegant solution to the greatest problem facing the world today: chronic disease. The CrossFit program—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—can give you a pass on chronic disease. If you are not sick, know that fitness provides a great margin of protection against the ravages of time and disease. Fitness is and should be “super-wellness.” To improve or preserve your health, do CrossFit.
CrossFit improves general physical preparedness (GPP). We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. CrossFit was developed to enhance an individual’s competency at all physical tasks. People who do CrossFit are prepared for all challenges, whether they come in the gym, on a playing field or as part of daily life.
You can use CrossFit.com resources to do CrossFit anywhere—even with minimal equipment. To work with a credentialed coach in a dedicated, fully equipped facility, find a local CrossFit affiliate.
Start by reading the “CrossFit Level 1 Training Guide” and taking the “CrossFit Level 1 Certificate Course.” The course provides attendees with foundational education to begin training others using CrossFit. CrossFit Training provides three additional levels of credentialing, as well as a host of online courses.
The steps to become a CrossFit affiliate owner can be found here. Prospective affiliate owners must hold a valid CrossFit Level 1 Certificate and pay a US$1,000 application fee to apply.
A workout of the day—WOD—can be found here. Each day’s workout post is accompanied by carefully selected resources and reference materials that will help you become healthier and fitter.
Use a weight that’s manageable for you or use a percentage of the weight prescribed. Replace movements you can’t do with those you can. For more information on scaling and modifying workouts, review the “CrossFit Level 1 Training Guide.” The CrossFit Journal also contains resources to help you scale the workout to your level.
The WOD is a starting point, and each person will need to experiment to determine what “enough” means. Experienced athletes with specific competition goals might need additional work to improve their fitness, while beginners might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of an expert coach at a CrossFit affiliate or by carefully logging your workouts and evaluating the results. The demands of sport and active living will affect what you can do in each WOD, and you will need to balance your work/rest cycles to allow for recovery. In general, if you only do each day’s WOD, you will find yourself at an improved level of fitness.
The current version of the CrossFit Journal can be found here. The previous iteration of the Journal can be found here. Both platforms have search features, and external search engines can also be employed.

EXERCISES

Visit the Exercises & Demos page for videos of common CrossFit exercises. Most WOD posts contain links to demonstrations of the movements programmed in the workout. Detailed instructions for the most fundamental CrossFit movements can be found in the “CrossFit Level 1 Training Guide.” Click here to find a qualified CrossFit trainer who can teach you how to perform all movements.
All CrossFit workouts can be modified for people of any age and ability. Adjusting a workout for a specific person is called “scaling,” and it allows very experienced athletes and beginners to train side by side. A skilled CrossFit Trainer can quickly adjust each workout to reflect your needs, goals and current abilities. If you are doing CrossFit.com WODs on your own, review the “CrossFit Level 1 Training Guide” for scaling instructions. The CrossFit Journal also contains resources to help you scale the workout to your level. In general, choose a load that’s manageable for you or use a percentage of the weight prescribed. Replace movements you can’t do with similar movements that are available to you. For example, push-ups can become knee push-ups as you build the strength required for the full movement. In every workout, strive for consistent mechanics before adding weight or increasing the load.
Yes. The weight of the bar is included. The prescribed weight always means total weight lifted.
If a squat load is not specified, squats should be done unloaded. This is sometimes referred to as a body-weight or air squat. For back, front and overhead squats, use the weight indicated or scale as necessary, or work with the heaviest load you can manage for the prescribed number of reps in strength workouts.
Use the grip that is strongest for you—palms facing toward you (supinated), palms facing away from you (pronated), palms parallel (neutral, on certain equipment), mixed grip, etc.
Not unless the workout calls for chest-to-bar pull-ups. If it does not, your chin must only break the horizontal plane of the bar for the rep to count.
Courtesy of Jesse Woody: “Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to its function as a posterior-chain developer.”

To view a demonstration of the kipping pull-up, click here.
Unless flexibility does not allow it or the workout asks for something else, swing your kettlebell until it is directly overhead. This is sometimes referred to as an “American kettlebell swing.” For demonstration and instructions, click here.
The first rep of a set of kettlebell snatches starts on the floor. All subsequent reps are done with a swing, and the kettlebell does not have to return to the floor unless the workout specifically calls for this. Each dumbbell snatch starts with the implement on the floor unless the workout calls for a hang variation.
In general strength workouts, squat variations and press variations are usually taken from a rack unless the workout calls for the bar to be moved from the floor. Athletes who have the skill and strength may take the bar from the ground to start strength work if they like. In conditioning workouts, the barbell is almost always taken from the floor unless use of a rack is specifically mentioned.
This means you may use any movement to drive the bar from the shoulders to lockout overhead. The press, push press, and push or split jerk are all acceptable. Select the variation that will allow you to complete the reps as quickly as possible.
If the WOD post provides no additional instructions, you can do any style of sit-up you like, though it’s recommended you note the style in your records so you can compare performances over time. To view a demonstration of the AbMat sit-up, click here. If a GHD sit-up is required, the workout will name this variation. A GHD sit-up requires a specific piece of equipment. New athletes should approach this very potent movement with caution and avoid sharp increases in range of motion and volume. The GHD sit-up can be seen here.
The standard CrossFit burpee looks like this. If a variation is required—bar-facing burpees, burpees to a target, burpees with a jump over the barbell, etc.—the workout post will call for it.
If the workout does not specifically call for a squat variation of the movement, you may use power or muscle variations.
If the workout does not specifically call for a specific variation of the movement, you may use the split jerk or the push jerk.
In hang variations of snatches and cleans, the barbell is deadlifted and the athlete stands tall before bending at the hips to lower the bar and start the first rep of each set. Subsequent reps in the same set do not have to be lowered to the floor and deadlifted back up.
The ring muscle-up is the default movement on CrossFit.com. A workout requiring bar muscle-ups will specifically call for them. If you do not have rings, you may perform bar muscle-ups (or vice versa). However, recognize that the movements are not the same, and note the variation you used in your workout log.
CrossFit.com WODs will call for alternating legs or arms when the pattern is required. If a workout does not call for alternating legs or arms, choose a pattern that will allow you to complete the reps as quickly as possible.
No. You can certainly use gym equipment to complete these workouts, but we encourage you to get outside the gym as well when possible.
No. Similar equipment from different manufacturers can produce slightly different results, and completely different types of equipment will affect workouts in various ways. For accuracy, note the equipment you used to complete each workout so you can compare your results over time. When substituting one type of equipment for another, remember that some movements produce calories more quickly. For example, 10 calories on the rower can usually be generated much faster than on a ski machine. Similarly, 500 m on the rower is not exactly equivalent to 500 m of running. If you do not have certain equipment and make a substitution, your time or score will reflect that change.
Scales, L-sits, inversion (handstands), planks, and stretching.
As few sets/reps as possible.

SUBSTITUTIONS

Yes, workouts can be adjusted to suit your exact fitness level, ability and goals. When in doubt, consult a credentialed CrossFit trainer. Remember this: In general, substitutions and scaling preserve the intended effects of the original workout. Injuries, flexibility issues, training history, day-to-day mindset and energy, and many other factors will influence your decisions. The CrossFit affiliate community has come up with a tremendous number of creative substitutions to accommodate just about any athlete, and online searches will reveal hosts of modifications for any movement. A few common substitutions are described below. Detailed instructions on scaling can be found in the “CrossFit Level 1 Training Guide” and the CrossFit Journal.
To start, review the “CrossFit Level 1 Training Guide” for scaling instructions. The CrossFit Journal also contains resources to help you adjust the workout to your level.

In general, choose a load that’s manageable for you or use a percentage of the weight prescribed. Reduce volume to something that reflects your recent activity level; the workout should be challenging but not excessive or overwhelming. Replace movements you can’t do with similar movements that are available to you. In every workout, strive for consistent mechanics before increasing intensity.

When in doubt, consult a credentialed CrossFit trainer.
Many movements can take the place of rope climbs. Towel pull-ups are one great option. For more realism, set one hand high and one hand low on the towel. “See-saw” towel pull-ups are also an option. If you have a rope but can’t pull your weight, tie a dumbell or kettlebell to one end and pull the rope toward you hand over hand. You can do this along the ground or you can throw the rope over a bar and hoist the weight to the top. Use the climbing arm motion as much as possible.
When substituting aerobic exercises, use comparable time intervals. For example, if you run 400 m in 90 seconds, row, bike, jump rope, run stairs, etc. for 90 seconds. Box jumps, heavy-bag work, kettlebell or dumbbell swings, weighted stair climbing or box stepping can also be used if other options are not available. Sumo deadlift high pulls can take the place of a rowing machine. Use 45 lb. for men and 35 lb. for women, and count each rep as 10 m. Keep in mind that the effects of one movement are not exaactly the same as the effects of another. Log the modification you used so you can compare efforts.
Dumbbell or barbell thrusters often work well. Because you can’t throw dumbbells or a bar in the air, use about twice the specified ball weight and do the reps as explosively as possible. Medicine balls are now widely available, and creative athletes have made their own with relative ease.
Pull-ups and dips. Common rep schemes often equate a certain number of pull-ups plus a certain number of dips with 1 muscle-up. The exact numbers will depend on the athlete. Again, the goal is to preserve the stimulus of the original movement.
A host of options exists, including assisted pull-ups, jumping pull-ups, negatives, ring rows, pull-downs or negatives. A word of caution: Controlling volume addresses the risk of rhabdomyolysis in less-experienced athletes or those returning after time off. Increased volume of eccentric movement (pull-up negatives, for example) correlates to risk of rhabdomyolysis.
Support all or most of your body weight while working with similar pressing movements, using assistance or shortening the range of motion. You can place your hands on the floor and your legs on a bench, ball or counter (bend at the waist), or you can hook your toes over a bar in a stable rack. You can do partial reps, building up to full range of motion; for example, stack a few books up under your head and lower to the books. Try to remove a book from the pile every workout or so until you are working from the floor. You can also substitute standing presses using absolutely no leg drive, but presses are not as good as working with a variation of the handstand push-up. Finally, if you are comfortable and stable upside down, kick up and practice lowering yourself to the floor slowly and under control to build strength. A coach/spotter can also help you work the eccentric in this manner, perhaps offering assistance on the concentric portion as well.
Work on tuck sits (both legs tucked up to your chest), one-leg-extended L-sits (you can alternate legs) or use bands for support (set your parallettes under the pull-up bar and hang the bands from the bar, then put your legs or feet through the band). Work with a spotter or coach if available. To build strength, get into any L-sit position you can (tuck sit, L-hang, etc.) and slowly lower your knees or legs to the floor under control.
Do 3 regular parallel-bars dips for every ring dip prescribed.
Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
Good mornings (with or without weight) or prone back extensions (supermans). Many other movements will work, such as lying over an exercise ball with your feet hooked under a bench or bar.
As with back extensions, there are lots of ways to do glute-ham sit-ups. Try lying over an exercise ball with feet hooked under a bench or bar. You can also use a bench in place of a ball.

WOD

Angie
For time:
100 pull-ups
100 push-ups 100 sit-ups
100 squats

First posted July 26, 2004

Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

First posted September 27, 2003

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

First posted September 7, 2003

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

First posted December 29, 2004

Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups

First posted September 19, 2003

Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips

First posted September 12, 2003

Fran
21-15-9 reps for time of:
95-lb . thruster
Pull-ups

First posted August 25, 2003

Grace
For time:
135-lb. clean and jerks, 30 reps

First posted June 24, 2004

Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

First posted August 9, 2003

Isabel
For time:
135-lb. snatches, 30 reps

First posted Novemeber 11, 2004

Jackie
For time:
1000 meter row
45-lb. thruster, 50 reps
30 pull-ups

First posted August 3, 2005

Karen
For time:
150 wall-ball shots, 20-lb. ball

First posted August 7, 2008

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

First posted July 5, 2003

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

First posted January 19, 2005

Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps

First posted December 5, 2004

Annie
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

First posted April 16, 2005

Eva
5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups

First posted February 24, 2008

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball

First posted April 10, 2005

Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

First posted April 22, 2004

Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups

First posted December 11, 2006

Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches

First posted July 17, 2010

Gwen

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

First posted May 25, 2003

Marguerita

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

First posted January 15, 2014

Candy

Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Maggie

Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

First posted July 28, 2006

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

First posted June 8, 2012

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

First posted January 3, 2021

Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

First posted January 3, 2021

Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders

Rest precisely 3 minutes between rounds.

First posted January 4, 2021

Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle-ups
Bodyweight clean and jerks

First posted January 7, 2021

Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

First posted January 10, 2021

Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

First posted January 14, 2021

Lane
5 rounds for max reps of:
¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

First posted January 26, 2021
Since 2005, CrossFit has posted workouts meant to honor CrossFit soldiers and first responders who made the ultimate sacrifice. A list of all Hero WODs can be found here.
In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. We’ve used this in 3- and 5-round versions. The stations are:
1. Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
2. Sumo deadlift high pulls, 75 lb. (reps)
3. Box jumps, 20-inch box (reps)
4. Push presses, 75 lb. (reps)
5. Row for calories (calories)
The clock does not reset or stop between exercises. On the call of “rotate,” the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.
Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the squat, rower, pull-ups, sit-ups and push-ups with a 1-minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the 8 intervals. During the 1-minute rotation the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a scoring example from Mark Twight:
1. Lying down between exercises lowers heart rate faster than standing, sitting or walking, indicating better recovery in the short 60-second rest.
2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates and allows greater overall level of work.
3. Rowing first reduces reps on all other exercises.
4. Rowing reps are not seriously affected if done last.
5. Improvement happens really fast when the workout is done consistently (bi-monthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc., which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:

A total score of 53 (excellent score, by the way) is determined by adding up the lowest number of reps in any set of each exercise.

18 squats

4 pull-ups

6 push-ups

13 sit-ups

12-calorie row (use the calorie counter and call each calorie a rep)

This score is a 53.
We encourage everyone to post their results each day to the comments section, and we always provide a link back to the previous comments when a workout is repeated. There are also several great sites online that provide a comprehensive tracking service, such as that by our friends at Beyond The Whiteboard.

CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)

Men’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

Yes, that really is the WOD. It’s a max effort strength WOD rather than a metabolic conditioning WOD. It won’t leave you as “gassed” as Helen or Cindy will, but it will tax your muscles and nervous system heavily. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual.

EQUIPMENT

Since CrossFit.com launched in 2001, exercise equipment has become far easier to find. A host of online retailers cater to our community, and many general fitness stores also have what you need.

Rogue is the official equipment supplier of CrossFit and remains dedicated to serving the needs of athletes at every level. For years, Rogue has outfitted a range of fitness spaces from garage gyms to CrossFit affiliates, and even competition arenas. We recommend, trust, and use their equipment throughout our sport’s season. Visit Rogue.

Athletes in more remote locations might have fewer options, but retailers are working to address growing markets around the world. If retailers don’t ship to your area, send an email asking them to start.
In some cases, yes. Before equipment was readily available online, creative CrossFit athletes found ways to build the gear they wanted. You can find all sorts of plans in the Equipment category of the old CrossFit Journal or through Google searches. When building equipment, always put safety first. If you have any doubts about your creation, purchase reliable gear from a trusted retailer.
Creative people have found ways to do CrossFit with very little equipment, and you can get very fit by using CrossFit principles to create workouts with the equipment you have. Because CrossFit encourages variation, and because you’re going to get stronger and fitter, you should ensure your arsenal of gear allows you to preserve and increase your fitness. You might need to find a bigger water-filled jug or heavier rock to lift, for example. Be creative. If you’re stumped, contact a credentialed CrossFit Trainer who can help you create a workout plan based on the equipment at your disposal.
CrossFit Founder Greg Glassman wrote the definitive article on converting your garage into a world-class strength-and-conditioning facility. Read it here. Read his follow-up article here.

Rogue has a great tool on their site to help build out your gym – complete with gym-building software to customize your exact space, equipment suggestions, and inspiration images. Rogue is the official equipment supplier of CrossFit and remains dedicated to serving the needs of athletes at every level.

ESSENTIAL REFERENCES

We consider these references to be utterly indispensable:
1. CrossFit.com—This site contains a wealth of information, and visitors are encouraged to explore. The CrossFit.com archives contain thousands of workouts, including demonstrations, tips and discussions.
2. The Exercises & Demos page by CrossFit Training—This page contains an ever-growing library of resources to help you move with virtuosity.
3. The CrossFit Journal—The CrossFit Journal contains thousands of articles, including seminal pieces authored by CrossFit Founder Greg Glassman.
4. CrossFit Training Courses—Held all over the world and staffed by experts, these courses cover everything from the basics of CrossFit to advanced principles to special areas including gymnastics, weightlifting and many more. CrossFit Training also offers an increasing number of Online Courses.
5. The “CrossFit Level 1 Training Guide”—This guide complements the CrossFit Level 1 Certificate Course, but it is 100 percent free to download in a host of languages, and you can use it to learn more about CrossFit even if you do not plan to attend a course. The manual contains Greg Glassman’s foundational articles on the CrossFit program, as well as movement and programming instruction, and nutrition information.
6. CrossFit Affiliates—All CrossFit affiliates have websites, and many offer excellent instructional content online for free. We encourage you to visit these websites and contact local CrossFit affiliates to find out how their credentialed instructors can help you become healthier and fitter.
7. The CrossFit Trainer Directory—Connect with a credentialed CrossFit trainer in your area.

NUTRITION

Yes. CrossFit is an exercise and nutrition program, and if you do not address nutrition, you are missing the foundation of fitness. You cannot out-exercise a bad diet. To reap the full rewards of the CrossFit program, work out regularly and optimize your nutrition.
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.

These two sentences capture a nutritional approach that, when applied with our workouts, yields incredible health and fitness. By combining the potent training stimulus of constantly varied functional movements executed at high intensity with a sound diet of whole, unprocessed foods eaten in the proper amounts, the results are nothing short of life changing.

To truly optimize health and fitness, you have to pay attention to what you eat and how much you eat. That starts with choosing high-quality, unprocessed foods and weighing, measuring, and recording your intake. We suggest doing that for at least 30 days. At the end of the first 30 days, you should assess your results — i.e., How are your health markers such as body composition, resting heart rate, and blood pressure (among others)? How are your workout scores trending? How do you feel? If needed, you can then adjust what and how much you are eating for best results.

This type of measured, systematic self-observation driven by real results will be the best guide as to whether you should change any of your eating habits or implement any new diet strategies.

Overall, diet needs to be customized to each individual based on their physiological response, goals, and other lifestyle factors. The best way to optimize your diet for your specific needs is by carefully tracking inputs (the food you eat) and outputs (workout results and health markers).
You can start by reviewing the nutrition category in the CrossFit Journal, and visit CrossFit.com for regular nutrition content.

If you’d like to learn more, including how to customize our nutrition recommendation specifically for you and your goals, take our Nutrition I Course. This course teaches the foundation of CrossFit’s nutrition philosophy and recommendations and takes a deep dive into every aspect of nutrition, including information on chronic disease, insulin resistance, critical health markers, food quality and quantity, tactics to make implementation easy, supplements, and more. The course offers ways to implement our nutritional recommendations whether you have no dietary restrictions, have significant food allergies, or are vegetarian or vegan. Learn more and sign up here.

COURSES & CERTIFICATIONS

Please submit this interest form.
Individuals with the CCFT credential may train others using CrossFit methods. The CCFT designation alone cannot be used to apply for CrossFit affiliation, nor does it allow for the use of the CrossFit name for business or promotional purposes. Successful completion of a Level 1 Certificate Course is required to apply for affiliation. CCFTs without a current CF-L2 may not call themselves CF-L3s, nor can they apply for the Performance Evaluation to attain the CF-L4.
This is the title or designation that you can use after your name on an email signature, resume, or bio on a website. Designations must be formatted according to one of the two examples shown below for each level.
Level 1:
John Smith, CF-L1
John Smith, CrossFit Level 1 Trainer
Level 2:
John Smith, CF-L2
John Smith, CrossFit Level 2 Trainer
Level 3:
John Smith, CF-L3
John Smith, Certified CrossFit Level 3 Trainer
Level 4:
John Smith, CF-L4
John Smith, Certified CrossFit Level 4 Coach
CCFT:
John Smith, CCFT
John Smith, Certified CrossFit Trainer
The CrossFit Trainer Directory can be accessed here.
Please visit the following sites to find out more about CrossFit trainer credentials.
The minimum required credential to apply for affiliation is the CF-L1. More information on CrossFit affiliation can be found here.
Currently scheduled courses can be found on our Courses Near you page.

If you are interested in online course offerings, you can find them here.
Current pricing for the following courses and certifications can be found via the links below:
Only those with the CF-L3, CF-L4 and/or CCFT credentials can say they are “certified” trainers (CF-L3, CCFT) or coaches (CF-L4). Refer to question 5 for titles you can use with a Level 1 or Level 2 credential.

The use of the words “certified” or “certified trainer/coach” in relation to the CF-L1 or CF-L2 is a misrepresentation of the credential and therefore a violation of the CrossFit Trainer License Agreement.
These credentials are no longer valid and must be updated by taking the current associated courses and tests.
Individuals who passed the former Level 2 performance test will be granted the CF-L2 credential. To maintain CF-L2 status, they must repeat the course every five years.

To obtain higher-level credentials, these individuals may apply to take the CCFT examination. Passing the CCFT exam automatically grants those who passed the former Level 2 performance exam the CF-L3 and CF-L4 credentials. To maintain the CF-L4 status, they must meet the same recertification requirements as the CF-L3.
The Level 1 is an ANSI-accredited certificate course and the CCFT is an ANSI-accredited certification program.
According to American National Standards Institute (ANSI) standards, providing course work, training and education toward the attainment of the knowledge being tested constitutes a curriculum-based “certificate program.” The Level 1 Certificate Course is exactly that. Over the course of two days, CrossFit staff review the conceptual framework of CrossFit methodology and its foundational movements, and participants are then tested on this material. Passing the test demonstrates that the individual learned the material taught at the course.If there is only an assessment (e.g., an exam) of an individual’s current skills or knowledge gained from an entire body of knowledge across a given profession and professional experience, it is a “certification.” This is the proper designation for the CCFT and CrossFit Coach Performance Evaluation. Individuals are tested on their capabilities across the profession of CrossFit training. Although a certification has eligibility requirements, a scope and defined parameters, no single course prepares participants for the exam. Instead, passing the exam demonstrates knowledge across a profession. Anything that is within the stated scope of the certification may be tested. More information regarding certificate programs versus certifications can be found here.

MEDIA

Visit the CrossFit Journal for thousands of articles and videos.
Yes. They are on the Exercises & Demos page.
Click here for content published from April 2002 to December 2016. Some of this content has been updated and republished on the mobile-friendly new CrossFit Journal site.
Yes. Click here.
Visit the CrossFit Games page.
No. You are very welcome to link to our content and repost it widely, but you cannot host it yourself.
No. CrossFit’s photos are copyrighted and may not be used without permission.
To have one of your photos and videos considered for publication on any of our websites, please contact [email protected].

RRG

Visit the RRG website.